Healthy Sleep

Some say that our sleeping position has a link to our personality. I do not believe in that, but there is one thing I believe in about sleeping positions – it can make you more prone to back and neck pain, depending on how you sleep at night. Those who sleep on their side are the most at risk.

In the rest of this post, you will learn more about the things side sleepers need to know, including why such a position is bad for your body and how to minimize the likelihood of pain and discomfort even when you are a side sleeper.

Why Side Sleeping Can Be Bad For You

If this is your choice of sleeping position, you should know by now that it is the reason why your back and your neck are painful when you wake up. Sleeping in this position leaves a huge gap between your head and the mattress. It does not support the head, which is why you can end up with a stiff neck or sore muscles upon waking up.

Also, keep in mind that the center of the body is the spine. When you are sleeping on the side, it is not aligned. This can pinch the nerves. It can cause pain and discomfort.

Use the Best Pillow for Side Sleepers

One of the things that will help to ensure a comfortable sleep would be the use of the right pillow. This provides the cradle to the head and to the neck to make sure that when you wake up the next day, you do not have to deal with pain. Memory foam is the best material of choice as it can provide a customized fit for your highest level of comfort. It conforms to the shape of your head.

Use the Best Mattress for Side Sleepers

More than the right pillow, you also have to pay attention to the choice of mattress. When you sleep on your side, choose a mattress that will keep the alignment of your spine as you snooze. Soft to moderately soft is the best choice of mattress for you. If it is too hard, it can add pressure and will make the back more painful.

Other Tips for Side Sleepers

Aside from using the right pillow and mattress, keep your spine straight and not bent. Your knees should not be too tight and your chin should not be tucked as it can obstruct the airways. Keep your legs straight. Stay away from the fetal position.

Wrap Up

Old habits do not die easily, even when it comes to your sleeping position. If you are sleeping on your side, pay attention to the things that have been mentioned above and it will be less likely that you will end up with a painful body or a stiff neck!

A memory foam pillow or mattress is just what the doctor ordered for a comfortable night sleep. They are designed just to make your night-time without much hassle.

A good night sleep is made possible with the best bedding which must be tidy and have a refreshing feeling. That is why you will need a clean memory foam pillow to rest your head on when you go to sleep. This might also turn out to be handy for a camping night or when you just want to rest your head while seated on the couch.

Pillow, like any other cloth or bedding, are prone to dirt when used for long or even the environment they are in. you should not panic a situation where it gets dirty. Sweat while you sleep, a midnight snack or even a spill of a drink leads to a not-so-clean pillow.

However, with the right idea, you can get your pillow clean and ready for use again.

Memory foam pillows came in different styles-either a solid-sturdy or shredded. This determines how you should handle them without making them less comfy. A well-cleaned memory foam pillow will last longer than if you do not give much care and will be in just the right shape for your rest time.

Steps on how to clean your memory foam pillow.

A solid pillow is easier to maintain as it is free from bacteria or dust that are fond of floating on the surface of most other pillows. If you have one of these, you will only need to clean it almost once to twice a year than the other choice of pillows. The following is a comprehensive cleaning procedure for a memory foam pillow;

i) Remove the upper clothing and toss it into soap water for washing-this can be washed like any normal cloth. You can soak it in cool water while you read the cleaning instructions that come with it.

ii) Submerge the pillow in a sink or a bucket of warm water and allow water to run through it. You can then use a soft cloth or a towel to gently pad the pillow without destroying it.

iii) In the case of a spill of juice or any other drink, get off the pillowcase and use a wet cloth to soak off the drink from the pillow.

iv) Place the pillow in a well-aerated ground and allow it to dry- a good idea is to place it out on a sunny day-do not wring the pillow like a normal cloth. Instead, squeeze parts of the pillow to get rid of washing water.

Final thoughts

Neither a washing machine nor a dryer should be used for the process as they end up destroying your pillow and leave it to shreds. Your memory foam pillow will surely be free from irritants like insects and even dust when you use the above-illustrated steps for cleaning your pillow. This will work whether you enjoy a solid-sturdy pillow or one of those squishy ones.

Are you curious about how long to fall asleep? Looking for ways to sleep quicker? Do you want to have better mornings, waking up knowing that you are well-rested? If you answer YES to these questions, read on and learn from the insights that we will be sharing in the rest of this post.

How Long to Fall Asleep?

There is no simple answer to this question. This will depend on a number of factors, such as your age and what you did prior to dozing off. Your diet and your lifestyle also have a key role when it comes to the time that it takes before you fall asleep.

On average, it takes around seven to ten minutes for a person to fall asleep. This is what is known as the Alpha stage. It is a very light form of sleep and not limited to sleep as it is experienced even by those who meditate.

The second stage is the Theta period, which is the middle ground being true sleep and full wakefulness. This can last up to ten minutes.

Stages three and four are known as the delta period. The brain produces delta waves and this will lead to a transition from light to full sleep.

The last stage is known as the REM, which stands for rapid eye movement. This is a point when the muscle relaxes and the brain becomes active. This is also when your dreams start showing up.

How to Fall Asleep Quicker

Improving the environment is one of the best ways to snooze quickly. Get rid of distractions, such as loud sounds and bright lights. At least an hour before bedtime, the room should already be dark. Cooling off your room will also help.

Avoiding technology is another easy way for you to sleep faster. According to experts, an hour before you go to bed, there should be no technology, including laptop, television, and mobile phones. They emit light that will make it harder to sleep. Instead, read a book or write a journal.

Taking a bath will also be an effective way to speed up sleep. A warm bath can cause the body temperature to drop. It will also be more relaxing. Your muscles will be relaxed.

Lastly, pay attention to your lifestyle as well. Avoid drinking caffeine before going to bed as it can make the heart beat faster and make it harder to doze off. Avoid exercise or any strenuous activity as well.

Conclusion

At this point, I hope that you already know how long to fall asleep. As noted above, it will take roughly seven to ten minutes, although this is just the first stage of sleep. Also, take note of the things mentioned above so that you will be able to hit the sack quicker!

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